For decades, the wheat flour It was a star ingredient in food and, of all types of flour, the most consumed. However, Its leadership was displaced by the emergence of other alternatives that are presented as healthier.many of them gluten-free.
Proof of this is the United States National Health and Nutrition Examination Survey (HAES), which reveals that About 2.7 million people without celiac disease began following a gluten-free diet between 2009 and 2014. The authors of the article suggest that The trend is due to two reasons:
Delving into other reasons that contributed to the phenomenon, Valentina Martínez, nutritionist, mentions the rise of keto diet −which is characterized by being low in carbohydrates− and the large number of diagnoses of gluten intolerance.
But the healthy question remains unanswered: Is it really better to eat when replacing wheat? Why Not all gluten-free options are synonymous with health, nor are all traditional flours necessarily harmful.
For this reason, experts in the field detail below the real benefits, metabolic limitations and what science says about the role of some of them in health:
Buckwheat It is a pseudocereal that belongs to the Polygonaceae family. And the main reason for its fame is which, unlike traditional wheat flour, is gluten-free. This makes it a healthy option for those who have celiac disease or gluten intolerance.
In a writing, the Spanish Academy of Nutrition and Dietetics highlights that as it has a low content of oligosaccharides, disaccharides, monosaccharides and fermentable polyols – which are known by the acronym FODMAP – may be beneficial for people with a sensitive gastrointestinal tract.
At the same time, the Ministry of Agriculture, Livestock and Fisheries of the Nation lists Among its most notable components are carbohydrates, fiber, proteins, omega 6 and B complex vitamins (especially B1, B2, B3) and vitamin E.. “The former collaborate with obtaining energy through food and participate in various processes for the synthesis of different compounds that the body needs. Vitamin E protects the body’s cells against free radicals, at the same time it collaborates in maintaining the immune system,” details the institution.
In addition to being a Alternative to flour with gluten is also a good substitute for chocolate. The carob is part of the Argentine Food Code since it is considered a natural food with an important nutritional and energetic composition.
The Argentine Nutrition Association emphasizes that 100 grams of carob flour provides 220 calories, 48.8 grams of carbohydrates, 4.6 grams of plant-based proteins and 40 grams of fiber. Furthermore, it is highlighted that does not contain cholesterol and its total fat index is very low.
Regarding its importance at the national level, the carob It is one of the oldest native foods used in South Americaat the same time It represents one of the main non-timber forest products of Argentina.
It is the powder resulting from grinding the grains or seeds of an ear of corn. According to Papalia, it is a food rich in magnesiumphosphorus, folate, iron and vitamins B1 and B6. “It is rich in complex carbohydrates so it provides sustained energy,” he says.
As it does not contain gluten it is suitable for celiacs although certain precautions must be taken with its consumption. “Since its glycemic index is high, It is advisable to consume it in small portions to avoid weight gain or blood sugar spikes.”explains the professional.
Thanks to that It has starch, it is a key ingredient in recipes that seek to thicken sauces, stews and make pastries.. Corn flour is also the main ingredient in popular foods such as Venezuelan arepas, nachos, tacos and burritos, among others.